disc bulge l3-s1

Without knowing which way the discs are bulging (they usually bulge towards the back) I would suggest for starters (Do a Google search for full descriptions)

1) "Static back position"
- You will see one picture where the person is squeezing a yoga block between their knees. this is a GOOD way to balance out your hip muscles too.
- Or you can wrap a belt of Yoga strap around your legs just above your knees. Press outwards against the strap to work your hip muscles.

2) "Static extension on elbows"
- If you have a big stomach, you may already have too much of an arch in your lower back so this would not be appropriate for you.

3) "Progressive groin stretch"
- or another type of stretch for your "Hip flexors" like the "Kneeling lunge stretch"